I was watching the news this morning and heard the story about a woman Elizabeth Sullivan who just turned 104 years old. She admitted to drinking 3 Dr Peppers a day for the last 40 years which means she started drinking these around 60 years of age. Does that mean you should go out and grab yourself a soft drink and forget all that you have heard about for years? After hearing this story I was of course intrigued by the fact she lived so long and wondered what really was the cause.
We all would love to live a long happy life, but what are those things that may change the destiny of our health? What’s the real cause of cancer, diabetes, Alzheimer’s, or other diseases that shorten our life span? After researching other centenarians and what they have done to reach the ripe age of 100 I did notice a couple major commonalities. Each one had an innate ability to deal with stress. (which I personally believe is the cause of a weakened immune system) and 99% are very spiritual and are actively involved in their religion. So start your day with a morning devotional, take a deep breath, and enjoy your life!
I’m in the business of keeping my clients motivated and on track. This means I have to give them a reason to come in for the workouts on a regular basis. A few things that keep the motivation level up is #1 progress #2 varied workouts #3 a workout buddy. It was a gorgeous night outside so I took my boxing class outdoors in the middle of the workout to add some sprints. This not only gives you some fresh air, but also adds new physical challenge. When you do the same workouts on a regular basis, your body adapts and it may seem to get easier over time. Make sure you are challenging yourself by adjusting the intensity of your workouts and adding new exercises.
As always, make sure you are recovering properly post workout. I take a glutamine supplement to help my muscles recover.
Glutamine for muscle recovery
“Athletes who are interested in preserving muscle tissue and decreasing recovery time from training sessions can benefit from glutamine. Two thirds of the glutamine stores in the body reside within the muscle tissue. During times of stress and intense physical exertion the body releases high levels of the muscle wasting hormone cortisol, which can decrease glutamine stores. Supplementing glutamine can help keep the body in an anabolic state, making it easier to build and maintain muscle mass.”
For suggestions on the brand of glutamine recommended please email me at firstname.lastname@example.org
Do you look at your goals and become overwhelmed at how long it will take to get there? Sometimes when we look at the big picture we get discouraged. This is another big reason people find it hard to stick with a plan. Instead of focusing on the large goal, break it down into 30 or even 7 days at a time. This way it won’t seem as long and when you see your 30 day results it will motivate you for the next 30/7 days. This is how I literally would tackle my large school projects in grade school and college. I would put it off if was lots of work unless I broke it down into smaller projects. It just makes sense. So instead of being real general and saying “I want to loose 30lbs by summer.”, adjust that goal into a more specific task. “I want to lose 5lbs in the next 14 days by cutting out all processed foods and exercising 3 days per week.” Make sure you know how you are going to get there and be specific with what you will be eating and when you will be exercising. Failing to plan is planning to fail.
When it comes to dinner, were are the busiest country in the world and we need ideas that are quick. When I prep on the weekends I cook my chicken breasts in the over or in a crock pot to throw in dishes through the week. I also make brown rice to add to meals quickly as well. Vegetables are quick and easy so as long as they are chopped, they cook fairly quickly. Here’s two recipes to make ahead for the week.
Make Ahead Chicken and Zucchini Casserole
6-8 Zucchini chopped into circles
2 cups of shredded chicken (I cook this ahead in the crock pot with chicken stock)
2 Bell Peppers
2 Medium Onions
1/4 cup of feta cheese
Saute chopped bell peppers and onions in a pan with a little coconut oil. When soft add shredded chicken just to heat up. When the chicken is done heating, turn off heat and add feta cheese.
Spray a baking dish with coconut oil and layer first round of Zucchini circles to cover the bottom of the dish. Add chicken mixture to cover zucchini. Add one more layer of zucchini and chicken mixture. Cover with foil and back at 350 for 30 minutes.
Optional: I love to add kale and spinach to my dishes for more vegetables. Saute this in with chicken to give you a power packed veggie dish!
CLEAN EATING JAMBALAYA
(Makes approximately 14 servings)
2 pounds clean sausage, sliced (you can sub with shrimp or extra chicken if you can’t find clean sausage)
2 pounds raw chicken breast, cut into small pieces (about 1/2 inch cubes)
2 large red onions, chopped
1 tablespoon olive oil
2 green bell peppers, chopped
2 red bell peppers, chopped
4 large stalks celery, sliced thin
1 (15 ounce) can tomato sauce, no sugar added
1/4 teaspoon cayenne
2 tablespoons garlic powder
1 tablespoon onion powder
2 teaspoons thyme
3 cups brown rice, dry
3 cups chicken broth, low sodium is best (keep some extra on reserve just in case you need extra during cooking.)
In a large pot, sauté the onions, bell peppers and celery in the olive oil.
Add the chicken and sausage to the pot and cook for about 3-5 minutes, just to give it a head start.
Add everything else, and cook over medium heat until the rice is cooked through (about an hour, give or take). Watch the post as time goes on. You may need to add some extra broth if things get too dry. Stir often to avoid burning on the bottom of the pot.
When it comes to exercise and living a healthy lifestyle it is important to have some kind of fluidity. There is a specific balance you should have to your workouts. It is real important to include flexibility, strength, and interval training into your program. It is also important to set aside rest between workouts to recover. This is where you will gain your strength back for the next time you train. Typically, you should rest 48 hours after training a specific muscle group before you train it again. Same is true for HIIT (high intensity interval training) workouts. These should only be done 2-3 times per week. Your joints as well as your muscles need proper rest and recovery to prevent damage that may lead to joint pain and muscle fatigue. Here is what my typical week looks like:
Monday: Legs and HIIT
Tuesday: Upper Body Strength workout
Wednesday: Running (2-3 miles)
Thursday: Abdominals and HIIT
Friday: Leg Strength Workout
Saturday: Active recovery day (yoga)
I get about 7 hours of sleep each night and consume about 80-90g of protein per day. Other supplements I take are CLA, glutamine (post workout recovery), Multivitamin, complete greens, and omega III.
Its real important to find this balance in your weekly routine to avoid burnout and to see the best results when it comes to gaining strength and seeing any fat loss. Take a look at your calendar for the month and schedule in your workouts. Make sure you pick days and times where you have the least distractions. Remember, workouts are so important in living a healthy lifestyle. Do not let work get in the way of keeping a healthy routine. After all, too much work and no play makes for a grumpy you!
Stay tuned for a few of my favorite healthy breakfast options posted soon!
Every Sunday I make sure to prep a few foods that I can throw in a cooler for lunches and snacks throughout my day. I rarely pick something up to eat because it is almost impossible to stay on track this way. I like to know what is in my food What I did today:
*Hard Boiled 18 eggs
*Cooked 8 chicken breasts in a crock pot in organic chicken stock. These are great to throw on anything from sautéed chicken and vegetables to topping off salads.
*Made a pot of brown rice and beans. Great source of fiber to add to your protein.
*Sweet potatoes & butternut squash chopped and baked. Another wonderful source of fiber. I even sprinkle some ground cinnamon on these for a fabulous side at dinner or even just a snack.
*Made my favorite oat bars with 1 cup of plain oats, 4-6 dates, 1/4 cup peanut butter, 1 tbs chai seeds, 1tsp water. Mix all in a food processor and roll into balls. This is how I satisfy my sweet tooth!
Other staple foods I keep on hand are organic apples, bananas, protein powder, frozen vegetables, spinach, kale and plain yogurt. These are a few of the clean food items that I always keep on hand for my weekly meals. What are a few of your favorites?
We all know that eating healthy is 80% of your results. It’s not only important to eat right for physical results, but what you put into your mouth effects how you eat and determines the strength of your immune system. A lot of us have a bad habit of waiting until there is a problem to fix what caused it. Do you want to wait until you have heart disease, cancer, or joint issues until you do something about your diet? We need to be proactive in order to live a healthy lifestyle.
In reality we all need 6-10 cups of vegetables a day. Some of us (or most) don’t even see one cup. How do you expect your body to support all you do physically and mentally if you don’t feed it proper nutrition. There are so many times I see those frustrated about not being able to run, jump, or just do everyday tasks without pain on a daily basis. Are you providing your body with the tools to recover properly from your workouts? Or are you just eating what is available because you are hungry? It is so easy to grab processed foods when we don’t plan out our meals. They are quick and will satisfy hunger for at least the time being.
Meal prep- You need to take time to plan out your week. In the long run it will save you time from rushing around trying to find dinners. I can’t emphasize enough how important this is to living a healthy lifestyle. There is NO substitute for preparation. It will take some habit changes in the beginning to set aside time to do this, but once you have completed a few weeks you will realize how easy it makes your life. Stay tuned for recipes and ideas to make meal prep a snap!
Join Shebani Abdulnour as she and her husband lead you through a fun class for you and a partner to help work on flexibility, balance and core conditioning poses. Partner yoga gives us a constant source of creative, effective hands-on adjustments which allow us to find a deeper expression of poses than we can experience ourselves. Discover new tools for non-verbal communication, trust, surrender, problem solving, stillness and more through this partner yoga vinyasa flow, as you synchronize your breath and movement with that of your friend or loved one. Explore fundamentals in partner standing, balancing, backbends and seated poses in this 60 minute class.
We have two new programs to choose from that both start January 4, 2014. Members can choose one of the two that will sent right to their trainerize accounts. If you are not a member but would like to have one of these 4 week programs sent to you, just visit our Trainerize Website and we will get you started!
Elite Training & Fitness has a new location at 946 Tamiami Trail in Port Charlotte. We will be the center unit 203. Classes and training will start Monday November 3. Our new studio rates will be as follows:
$90/month for a 12 month commitment
$100/month for a 6 month commitment
$110/month for a 3 month commitment
$1020 one year membership paid in full
$12 one day pass
If you are already a member with us you are locked in to your current rate for as long as you are with us. Memberships include:
Full access to all group classes, open gym hours, trainerize app and online weight training programs, month assessments on our specified days, and member discounts on our special events. Elite Training and fitness has a mission of taking care of each individuals unique fitness goals and offering personalized fitness programming. If you have not tried out our facility before we offer a one week pass for the cost of a drop in class (only $12!) Come see what makes Elite the best place for personalized fitness!